Download - vitamins and minerals - vitamin chart
Page 1vitamins and minerals - vitamin chart
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Vitamin B12Benefits
Hair Loss Vitamin Vitamin E Vitamin D Deficiency
Vitamin and Mineral Chart
Vitamin/Mineral Sources Indication Efficacy Claims
Fat Soluble Vitamins can be stored in the body and need not be consumed daily.
While it is difficult to "overdose " on them from ordinary sources, consuming megadoses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup
in the body.
Abbreviations: IU= International Units; mg=milligrams ; mcg=micrograms.
Vitamin ARetinol
Men : 3 000 IU
Women: 2 700 IU
Liver, fortifiedMilk (Retinol
form - see
below forCarotene
sources.)
Essential foreyes, skin and
the proper
function of theimmune
system. Helpsmaintain hair,
bones and
teeth.
Deficiency:Night blindness;
reduced hair
growth inchildren; loss of
apetite; dry,rough skin;
lowered
resistance toinfection; dry
eyes.
Overdose:
Headaches;blurred vision;
fatigue;
diarrhea;irregular
periods; jointand bone pain;
dry, cracked
skin; rashes;loss of hair;
vomiting, liverdamage.
Beta Carotene(Pro-Vitamin A)
(See Vitamin A)
Carrots,Squash,
Broccoli, Green
LeafyVegetables
Antioxidant.Converted to
Vitamin A in
the body. (SeeVitamin A)
Theantioxidant
properties of
this nutrientmay be a
factor inreducing the
risk of
certain formsof cancer.
Vitamin DMen : 100 IU
Women: 100 IU
Egg Yolk , Milk,Exposure to
sun enablesbody to make
its own Vitamin
D.
Helps build andmaintain teeth
and bones.Enhances
calcium
absorption.
Deficiency:Rickets in
children; bonesoftening in
adults ;
osteoporosis.
Overdose:
Calcium depositsin organs; fragile
bones; renal andcardiovascular
damage.
Vitamin E
Men : 9-10 mg
Women: 6-7 mg
Corn or
Cottonseed Oil,
Butter, BrownRice , Soybean
Oil, Vegetableoils such as
Corn,
Cottonseed or
Antioxidant.
Helps form red
blood cells ,muscles and
other tissues.Preserves fatty
acids.
Deficiency:
Rare, seen
primarily inpremature or low
birth weightbabies or
children who do
not absorb fatproperly. Causes
The
antioxidant
properties ofthis nutrient
may be afactor in
reducing the
risk of
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Page 2vitamins and minerals - vitamin chart
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Soybean, Nuts,
Wheat Germ.
nerve
abnormalities.
Overdose:
Unknown.
certain forms
of cancer.
Vitamin K
None established.
Estimated at 0.03mcg/kg
Green
Vegetables,
Liver, alsomade by
intestinalbacteria .
Needed for
normal blood
clotting.
Deficiency:
Defective blood
coagulation.
Overdose:
Jaundice ininfants.
Water Soluble Vitamins are not stored in the body and should therefore beconsumed daily.
ThiamineVitamin B1
Men : 0.8 - 1.3mg
Women: 0.8 mg
SunflowerSeeds, Pork ,
whole andenriched
Grains, dried
Beans.
Necessary forcarbohydrate
metabolism andmuscle
coordination.
Promotesproper nerve
function.
Deficiency:Anxiety;
hysteria ;depression;
muscle cramps;
loss of apetite;in extreme cases
beriberi (mostlyin alcoholics ).
Overdose:Unknown,
although excess
of one B vitaminmay cause
deficiency ofothers.
RiboflavinVitamin B2
Men : 1.3 - 1.6
mgWomen: 1.1 mg
Liver, Milk,Spinach,
enriched
Noodles,Mushrooms.
Needed formetabolism of
all foods and
the release ofenergy to cells .
Essential to thefunctioning of
Vitamin B6 and
Niacin.
Deficiency:Cracks and sores
around the
mouth and nose;visual problems.
Overdose: SeeVitamin B1.
Niacin
Vitamin B3Men : 16-23 mg
Women: 14-16mg
Niacin is
converted toniacinamide in
the body.
Mushrooms,
Bran, Tuna,Chicken, Beef ,
Peanuts,enriched
Grains.
Needed in many
enzymes thatconvert food to
energy. Helpsmaintain a
healthy
digestive tractand nervous
system. In verylarge doses,
lower
cholesterol(large doses
should only betaken under the
advice of a
physician).
Deficiency:
In extremecases, pellagra,
a diseasecharacterized by
dermatitis ,
diarrhea andmouth sores.
Overdose:Hot flashes;
ulcers; liverdisorders; high
blood sugar and
uric acid; cardiacarrythmias.
Pantothenic
AcidVitamin B5
Men : 2.5 mgWomen: 2.5 mg
Abundant in
animal tissues,whole grain
cereals andlegumes.
Converts food
to molecularforms. Needed
to manufactureadrenal
hormones and
chemicals thatregulate nerve
function.
Deficiency:
Unclear inhumans.
Overdose:See Vitamin B1.
Vitamin B6
PyridoxineMen : 1.8 mg
Women: 1.5 mg
Animal protein
foods, Spinach,Broccoli,
Bananas.
Needed for
proteinmetabolism and
absorption,
carbohydratemetabolism.
Helps form redblood cells .
Promotes nerve
and brainfunction.
Deficiency:
Anemia,irritability ,
patches of itchy,
scaling skin;convulsions.
Overdose:Nerve damage.
Vitamin B12Cyanocobalamin
Men : 2 mcgWomen: 2 mcg
Found almostexclusively in
animalproducts.
Builds geneticmaterial . Helps
form red bloodcells.
Deficiency:Pernicious
anemia; nervedamage. (Note :
Deficiency rare
except in strictvegetarians, the
elderly or peoplewith
malabsorption
disorders .)
Overdose:
See Vitamin B1.
Biotin
60 mcg
Cheese, Egg,
Yolk ,Cauliflower ,
Peanut Butter
Needed for
metabolism ofglucose and
formation ofcertain fatty
acids. Essential
for proper bodychemistry.
Deficiency:
Seborrhicdermatitis in
infants. Rare inadults , but can
be induced by
consuming largeamounts of egg
whites -anorexia,
nausea ,
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vomiting, dry
scaly skin.
Overdose:
See Vitamin B1
Folic Acid
(Folacin)Men : 180-220 mg
Women: 160-190mg
Green, leafy
vegetables,Orange Juice,
organ Meats,Sprouts.
Essential for
themanufacture of
geneticmaterial as well
as protein
metabolism andred blood cell
formation.
Deficiency:
Impaired celldivision;
anemia;diarrhea;
gastrointestinal
upsets.
Overdose:
Convulsions inepileptics. May
mask perniciousanemia (see
Vitamin B12
deficiency).
Adequate
amounts ofthis nutrient
in the firststage of
pregnancy
may reducethe risks of
neural tubebirth
defects.
Vitamin C
Ascorbic AcidMen : 40 mg
Women: 30 mg
Citrus Fruits,
Strawberries,Broccoli, Green
Peppers
Antioxidant.
Helps bind cellstogether and
strengthensblood vessel
walls. Helps
maintainhealthy gums.
Aids in theabsorption of
iron.
Deficiency:
Muscleweakness,
bleeding gums;easy bruising. In
extreme cases,
scurvy.
Overdose:
Unknown.
The
antioxidantproperties of
this nutrientmay be a
factor in
reducing therisk of
certain formsof cancer.
May reduce
the effectsof the
commoncold.
Minerals in organic products essential for body functions.
Calcium
Men : 800 - 1000mg
Women: 700-800
mg
Milk, Yogurt,
Cheese,Sardines,
Broccoli,
Turnip Greens.
Helps build
strong bonesand teeth .
Promotes
muscle andnerve function.
Helps blood toclot. Helps
activate
enzymesneeded to
convert food toenergy.
Deficiency:
Rickets inchildren;
osteomalacia
(soft bones) andosteoporosis in
adults .
Overdose:
Constipation,Kidney Stones,
calcium deposits
in body tissues.Hinders
absorption ofiron and other
minerals.
Phosphorus
Men : 1000 mg
Women: 850 mg(3-6 g)
Chicken
Breast, Milk,
Lentils, EggYolks , Nuts,
Cheese
With calcium
builds bones
and teeth .Needed for
metabolism,body chemistry,
nerve and
muscle function.
Deficiency:
(Rare)
Weakness ; bonepain; Anorexia.
Overdose:Hinders body's
absorption ofcalcium.
MagnesiumMen : 230 - 250
mg
Women: 200 -210 mg
Spinach, BeefGreens,
Broccoli, Tofu ,
Popcorn,Cashews,
Wheat Bran
Activatesenzymes
needed to
release energyin body.
Needed by cellsfor genetic
material and
bone growth.
Deficiency:Nausea,
irritability ,
muscleweakness;
twitching ;cramps, cardiac
arrhythmias .
Overdose:
Nausea,
vomiting, lowblood pressure,
nervous systemdisorders .
Warning:Overdose can be
fatal to people
with kidneydisease.
PotassiumMen : 40-80 mmol
Women: 40-80mmol (3-6 g)
Peanuts,Bananas,
Orange Juice,Green Beans,
Mushrooms,
Oranges,Broccoli,
SunflowerSeeds.
Helps maintainregular fluid
balance.Needed for
nerve and
muscle function.
Deficiency:Nausea,
anorexia, muscleweakness,
irritability .
(Occurs mostoften in persons
with prolongeddiarrhea.)
Overdose:Rare.
Iron (Elemental)
Men : 8-10 mg
Women: 8-13 mg
Liver, leanMeats, Kidney
beans,
enrichedBread, Raisins.
Note: Oxalicacid in spinach
hinders iron
absorption.
Essential formaking
hemoglobin,
the redsubstance in
blood thatacrries oxygen
to body cells .
Deficiency:Skin pallor;
weakness;
fatigue;headaches;
shortness ofbreath (all signs
of iron-deficiency
anemia)
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Overdose:Toxic buildup in
liver and in rareinstances the
heart.
Zinc
Men : 12 mg
Women: 9 mg
Oysters,
Shrimp, Crab,
Beef, Turkey,whole Grains ,
Peanuts,Beans.
Necessary
element in
more than 100enzymes that
are essential todigestion and
metabolism.
Deficiency:
Slow healing of
wounds; loss oftaste; retarded
growth anddelayed sexual
development in
children.
Overdose:
Nausea,vomiting;
diarrhea;abdominal pain;
gastric bleeding.
Selenium
0.05-0.2 mg
Adequate
amounts are
found inSeafood,
Kidney, Liverand other
meats . Grains
and other Seedcontain varying
amountsdepending on
the soil
content.
Antioxidant.
Interacts with
Vitamin E toprevent
breakdown offats and body
chemicals.
Deficiency:
Unknown in
humans.
Overdose:
Finger nailchanges, hair
loss.
Copper
2-3 mg
The richest
sources ofcopper in the
diet are Liverand other
organ Meats,
Seafoods , Nutsand Seeds.
Component of
severalenzymes,
including onneeded to make
skin, hair and
other pigments.Stimulates iron
absorption.Needed to
make red blood
cells,connective
tissue andnerve fibres.
Deficiency:
Rare in adults.Infants may
develop a typeof anemia
marked by
abnormaldevelopment of
bones, nervetissue and lungs.
Overdose: Liver disease;
vomiting;
diarrhea.
Manganese2-5 mg
Tea, wholeGrains and
Cereal
products arethe richest
dietarysources.
Adequate
amounts arefound in Fruits
andVegetables.
Needed fornormal tendon
and bone
structure.Component of
some enzymesimportant in
metabolism.
Deficiency:Unknown in
humans.
Overdose:
Generally results
from inhalationof manganese
containing dustor fumes , not
dietary ingestion .
Molybdenum0.15-0.3 mg
Theconcentration
in food varies
depending onthe
environment inwhich the food
was grown.
Milk, Beans,Breads and
Cerealscontribute the
highest
amounts.
Component ofenzymes
needed in
metabolism.Helps regulate
iron storage.
Deficiency:Unknown in
humans.
Overdose:
Gout-like joint
pain.
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